Monday 12.28.20


5 min cardio

30 sec jump rope

10 Worlds Greatest

10 Samson Lunges

10 Wall Squats

30 sec prying goblet squat

Banded Shoulder Distraction 1 min each side

Ankle Dorsiflexion 30 sec each side

Barbell Warmup


*This is the last week of this strength cycle. Next week is deload, then the following week is our max week. After that, we will maintain strength and start to increase in volume to get ready for the Open.

You can do the percentages from last week, if that was hard for you! (70-80-90-80-70). If the set of 95% is too heavy, please feel free to modify back to the 90% or skip that set. Please make sure to have a spotter, if needed!!

Back Squat

5-3-1-3-5 @ 75-85-95-85-75%

Front Squat



100 DUs

30 Overhead Squats 95/65

50 Sit-ups

30 Front Squats

50 Push Press

30 Back Squats

100 DUs

*Rx+ 115/75 & GHD Sit-ups *Fit 55/45

If you do not have overhead squats, scale to PVC Overhead Squats or Air Squats today


Foam roll quads


2 Rounds

100ft Single Arm Farmers Carry (switch arms every 25ft)

1 minute Handstand hold or plank or 25ft walk

50 Russian Twists